Eating Meat When You Have High Cholesterol
If you have been diagnosed with high cholesterol, discuss your dietary choices with your doctor. You should also discuss eating meat when you have high cholesterol.
There are two primary types of cholesterol: dietary cholesterol and blood cholesterol.
Dietary cholesterol is found in many foods, like meat, poultry, seafood, eggs, and dairy products. Blood cholesterol, also known as serum cholesterol, is produced in the liver and resides in our bloodstream. Blood cholesterol is divided into two sub-categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL).
LDL is called bad cholesterol because it adheres to artery walls. An excess of LDL may cause heart complications, but researchers are now discovering that eating foods rich in dietary cholesterol does not increase blood cholesterol.
Because your body naturally produces the correct amount of LDL cholesterol that it needs, the LDL cholesterol that we consume from meats, animal products and saturated fat, is above and beyond what we need for good health. Research suggests that as much as two thirds of our saturated fat intake comes from animal fat. This may produce higher cholesterol levels within the blood that can lead to heart disease.
There are good choices of lean protein available. Try eating more skinless chicken or turkey breasts, pork tenderloin, beef round, sirloin, or tenderloin.
When you buy these leaner cuts of meat, be sure to read the nutrition label on the package to see that the meat is 96% to 98% fat free. Also, limit your serving size according to your doctor's instructions. Another good rule is to eat no more than five ounces total per day of lean meat, poultry, or fish.
If you have high cholesterol, you do not have to give up meat altogether. Here are some wise choices when selecting and preparing meats that will help keep cholesterol levels in check.
This sounds counterintuitive, but “fatty” fish is high in omega-3 fatty acids, which can lower bad (LDL) cholesterol while raising the good (HDL) cholesterol levels. Fatty fish include salmon, mackerel, albacore tuna, herring, sardines and lake trout. The American Heart Association (AHA) recommends consuming fatty fish at least twice a week.
When you are trying to lower high cholesterol, choose skinless poultry. According to the AHA, all meats have about the same amount of cholesterol in them, which is 70 to 80 mg in a 3-oz serving. Removing the skin from poultry and selecting the white meat will help cut back on fat intake. Dark meat contains a higher fat content than light meat. When preparing poultry, do not fry it, but enjoy it baked, grilled or boiled. Turkey and chicken make the best choice for poultry, as duck and goose are higher in fat.
You don’t have to completely eliminate red meat when you have high cholesterol. As with other meats, selecting lean cuts can help reduce the fat intake. The leanest types of red meat are chuck, sirloin, loin and round. Make sure all visible fat is trimmed from the meat and cook it in a manner that will separate it from its fat, such as grilling, broiling or baking. The AHA recommends consuming no more than 6 oz of meat per day, regardless of the type.
Pork can still be enjoyed on occasion, but limiting pork intake is recommended. If you do wish to eat pork, avoid highly processed types, such as bacon or sausage. Cut all visible fat from pork chops, loins or roasts, and prepare by grilling, baking or roasting.
Organ meats of any origin, such as liver or kidney, should be avoided.
The good news is that adults can take steps to improve cardiovascular health, including eating a proper diet, exercising, controlling their cholesterol levels.
An excellent cholesterol supplement that does include many important natural ingredients is Cholesterol Complete™ (click here to view). It’s a powerful all-natural formula that targets both types of cholesterol; LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL is the cholesterol you should be most concerned with, it is the “bad” cholesterol that clogs arteries and raises blood pressure. HDL is the “good” cholesterol that helps remove LDL from the body and reduces the risks of heart attack and stroke. This formula can get excellent results (often 40 pts. in 40 days!).
An excellent cholesterol supplement that include many important natural ingredients is Cholesterol Complete™ (click here to view). It’s a powerful all-natural formula that targets both types of cholesterol; LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL is the cholesterol you should be most concerned with, it is the “bad” cholesterol that clogs arteries and raises blood pressure. HDL is the “good” cholesterol that helps remove LDL from the body. You’re supporting healthy cholesterol with 100% natural approach!